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Made a little too merry last night and didn’t get back to 199 or even 202. I slept in, fasted all day (really wasn’t hungry), and finally got on the treadmill at 6pm. After 65 minutes of HIIT, I weighed in at 203.2. I will eat 1500 calories or so to meet the minimum recommended intake for men.
Tomorrow begins a new month. Will target 2010 calories a day on average. Will adjust downward my protein intake based on the new IIFYM recommendations (they fixed a bug in their calculator). As I did in late January, I will eat the calorie target regardless of calorie burn (except on days where I burn significantly more calories than average).
1/31/15 Tanita Numbers (post 20 hour fast, pre-dinner):
Weight - 203.2 (est. goal at 10% BF - 180.0) - 23.2 lbs. to lose
Total body fat % - 16.7 (goal is 10% BF) - 6.7 % to lose
Total body fat lbs. - 34.0 (est. goal at 10% BF - 18.0) - 16.0 lbs. to lose
Total body water % - 59.1 (goal is 60-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 160.8 (est. goal at 10% BF - 154.0) - 6.8 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - .4 lbs. extra water
Daily calories - 3949 (RDI 2219)
Metabolic age - 26
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 58 carbs, 160 protein, 40 fiber, <1500 sodium, 1500 cals
Ate: 56 fat, 93 carb, 137 prot, 29 fib, 585 sod, 1618 cals (3345 used, 1727 deficit)
Running avg: 85 fat, 152 carb, 186 prot, 2201 cals (3330 used, 1129 deficit)
View Diet Calendar, 31 January 2015:
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1618 kcal
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Fat: 56.16g | Prot: 136.99g | Carbs: 93.37g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Celsius Sparkling Orange. Dinner: Pork Chops or Roasts (Sirloin, Boneless), Brussels Sprouts, Pork Chops or Roasts (Sirloin, Boneless), Beer. Snacks/Other: Bob's Red Mill Flaxseed Meal, Healthworks Cacoa Nibs, Bob's Red Mill Chia Seed, Body Fortress Super Advanced Whey Isolate Chocolate, Organic Black Cumin Seeds, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Safeway Organic Whole Strawberries Frozen, Swanson Apple Cider Vinegar Capsules, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, centrum silver multivitamin. more...
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